November 13, 2015

Tried to make a comeback today after 3 days of flu. Still feeling gross, but at least it's not bronchitis this time!

Picked up where I left off....

A1. Feet Elevated Planche Leans; 25 secs (as far forward as possible) x 3 sets; rest as needed 
A2. FLR Hold on Rings; 25 Sec x 3 sets; rest as needed

• DONE

+
Row 1min @ moderate pace 
10 TTB for Time 
rest 30 seconds 
x 5 sets 
rest 5min
x 2 sets (if TTB go, go to knees to elbow) 

• ALL SETS DONE UNBROKEN!
• Set 1: 0-1:40 (1:40) 
• Set 2: 2:10-3:42 (1:32)
• Set 3: 4:12-5:47 (1:37)
• Set 4: 6:17-7:53 (1:26)
• Set 5: 8:23-9:59 (1:26)
• Total Row 1058 M
• Rest 9:59-15:00
• Set 6: 15:00-16:35 (1:35)
• Set 7: 17:05-18:45 (1:40)
• Set 8: 19:15-20:48 (1:33)
• Set 9: 21:18-22:57 (1:29)
• Set 10: 23:27-25:10 (1:43)
• Total Row 1058 M

+

• Can't remember what my 10 Min pace was, but I'm sure this wasn't it. I was having a tough time digging deep due to cold, but I got a good sweat going and I gave it all I had today.

Assault Bike 5min @ 10min Pace 

• Ave. watts 171

rest 3min 
Assault Bike 4min @ 10min pace 

• Ave. watts 178

rest 2min 
Assault Bike 3min @ 10min pace 

• Ave. watts 188

rest 90 seconds 
Assault Bike 2min @ 10min pace

• Ave. watts 213 

rest 1min 
Assault Bike 1min @ 10min pace 

• Ave. watts 253